Understanding Emotions
Episodes
10 Most Asked Questions About EQ
15 Mar 2026
Contributed by Lukas
Hey all, in this episode I answer the 10 most frequently asked questions about emotional intelligence.Get your emotional intelligence scorecardscore.s...
The One Resolution That Matters the Most
22 Jan 2026
Contributed by Lukas
We make many resolutions for the new year. But none matters more than this one, that most of us ignore. Join my Skool community: https://www.skool.com...
Live Workshop Announcement + How to Handle Comparisons
14 Dec 2025
Contributed by Lukas
Signup for the workshop: https://academy.sankalpgarud.org/nov-workshop21 December 5pm UK | 12pm EST | 9am PST | 10:30pm IST
How to Be Disciplined
09 Oct 2025
Contributed by Lukas
https://www.skool.com/emotional-intelligence-party
How to Build Emotional Intelligence
28 Sep 2025
Contributed by Lukas
In this episode, I answer a question on how to build emotional intelligence .https://www.skool.com/pharos-community-8453/about?ref=54dfe84a09124ff9b32...
Why I Did A PhD In Psychology/Neuroscience
22 Sep 2025
Contributed by Lukas
Emotional Intelligence Scorecard: score.sankalpgarud.org Emotional Intelligence Community: https://www.skool.com/emotional-intelligence-party/about?r...
What Doing an Oxford PhD Taught Me
30 Aug 2025
Contributed by Lukas
Emotional Intelligence Scorecard: https://score.sankalpgarud.org In this short episode, I talk about what doing an Oxford PhD taught me.
Magic and Psychology: A Conversation with Fergus Flanagan
19 Jan 2025
Contributed by Lukas
In this episode, I am joined by magician Fergus Flanagan. We talk about the relationship between psychology and magic, ethics of using deception in ma...
How to deal with uncertainty
23 Nov 2024
Contributed by Lukas
In this super spontaneous episode, I talk about how to deal with uncertainty. If you haven't already, take the emotional intelligence scorecard here: ...
The Power of Long Term Thinking (and a heart-to-heart message for you)
04 Nov 2024
Contributed by Lukas
In this episode, I talk about the power of long term thinking Measure your emotional intelligence here. Get your FREE score and personalised recomme...
Supplements I Take for Sleep, Performance, and Longevity
14 Sep 2024
Contributed by Lukas
Get your free emotional intelligence score: https://sankalp-ua94japp.scoreapp.com In this episode of 'Understanding Emotions', I dive into th...
Which is better? Psychology or Neuroscience?
04 Sep 2024
Contributed by Lukas
Get your emotional intelligence score: https://sankalp-ua94japp.scoreapp.com What is better: psychology or neuroscience? 🤔 In this episode of Unde...
Exploring Dunbar's Number and Gender Dynamics with Professor Robin Dunbar
25 Aug 2024
Contributed by Lukas
Free guide on emotional intelligence: https://newsletter.sankalpgarud.org/52waysguide In this episode, I sit down with the esteemed Professor Robin D...
NHS Doctor Sanchit Turaga: The fundamentals of health
23 Jul 2024
Contributed by Lukas
Free newsletter and more: https://newsletter.sankalpgarud.org/52waysguide In this episode of the Understanding Emotions, we explore the crucial pill...
The Learning Expert: How to Get Better at Anything (including emotional intelligence) | Scott Young
30 Jun 2024
Contributed by Lukas
Free guide on emotional intelligence: https://newsletter.sankalpgarud.org/52waysguide In this episode, I talk with Scott Young on how to master learn...
How to Not Nice - Full Guide
17 May 2024
Contributed by Lukas
https://newsletter.sankalpgarud.org/52waysguide Ever feel like you're always putting others first, even if it means neglecting yourself? This ep...
The Neuroscience of Friendships: Why We Connect & How to Do it Better
18 Apr 2024
Contributed by Lukas
Free guide on emotional intelligence: https://newsletter.sankalpgarud.org/52waysguide In this video, I talk about loneliness, social connection, frie...
Columbia Professor: Leadership, Emotional Intelligence, Stoicism, Escaping Death | Chuck Garcia
03 Apr 2024
Contributed by Lukas
Chuck Garcia is the founder of Climb Leadership International and coaches executives worldwide on public speaking, emotional intelligence, and executi...
Bryan Johnson: "Nothing matters in life without mental health" "Make health your #1 priority"
26 Mar 2024
Contributed by Lukas
In this episode, I talk to Bryan Johnson about mental health, social connection, and more. Free guide on emotional intelligence: https://newsletter.s...
Psychology vs Politics Expert | Happiness, Morality, and Big Political Ideas That Shaped The World
19 Mar 2024
Contributed by Lukas
Free guide: 52 Ways to Be More Emotionally Intelligent https://newsletter.sankalpgarud.org/52waysguide In this podcast, I talk to Sanat Sogani on the...
UE #61: The risks and dangers of meditation
03 Mar 2024
Contributed by Lukas
In this episode, we talk about the risks of meditation practice.52 ways to be more emotionally intelligent (free guidebook): https://newsletter.sankal...
UE #59: The four attachment styles
05 Jan 2024
Contributed by Lukas
In this episode, we talk about the four attachment styles. This is a audio excerpt from my YouTube video on the same topic! Hosted on Acast. See acast...
UE #58: How to Stop Being Nice - Conversation with Dr Aziz Gazipura
28 Nov 2023
Contributed by Lukas
In this episode, we discuss how to stop being nice. This is an episode with Dr Aziz GazipuraFree guide: https://newsletter.sankalpgarud.org/52waysguid...
UE #57: How to deal with unpleasant emotions
23 Oct 2023
Contributed by Lukas
In this episode, we talk about how to deal with negative emotionsWebsite: sankalpgarud.orgListen on Spotify/iTunes/RSS/Web PlayerSign up for the ...
UE #56: The Epistemology of Emotional Intelligence (and what qualifies someone to be an expert?)
17 Sep 2023
Contributed by Lukas
In this podcast, I talk about the epistemology of emotional intelligence. Website: sankalpgarud.orgListen on Spotify/iTunes/RSS/Web PlayerSign up...
UE #55: How to build self-esteem
05 Sep 2023
Contributed by Lukas
In this epidose, I discuss self esteemInstant Emotional Intelligence WorkbookWebsite: sankalpgarud.orgListen on Spotify/iTunes/RSS/Web PlayerSign...
UE #54: How to be Confident - Deep Dive
31 Jul 2023
Contributed by Lukas
In this podcast, we discuss confidence.Get 52 ways to be emotionally intelligent guidebookListen on Spotify/iTunes/RSS/Web PlayerSign up for the ...
UE #53: The Winner Effect, Power, Self-Esteem
03 Jul 2023
Contributed by Lukas
In this episode, I explore the 'Winner Effect', a phenomenon where individuals are more likely to win after a history of winning. I discuss the emotio...
UE #52: Understanding and overcoming resentment (NICE people, pay attention)
30 May 2023
Contributed by Lukas
Instagram - @sankalpvg In this episode, we dive into the concept of 'covert contracts' and how these unconscious agreements can lead to feelings of re...
UE #51: The Competitive vs The Collaborative Frame (Why Long Term Identification as a Victim can be Unhealthy)
01 May 2023
Contributed by Lukas
In this episode, we talk about the difference between the collaborative frame and the competitive frameAI summary: In this podcast, we delve into the ...
UE #50 - Balancing Acceptance and Growth (what TOXIC POSITIViTY gets WRONG)
31 Mar 2023
Contributed by Lukas
In this episode, we discuss the tension between acceptance and toxic positivityMeasure your emotional intelligence here. Get your FREE score and perso...
3 Years of Understanding Emotions (plus an exclusive invite to my new course)
03 Mar 2023
Contributed by Lukas
Thank you for being with me for the last 3 years!CLICK HERE TO SIGN UP TO BETA TEST MY NEW COURSE ON EMOTIONAL INTELLIGENCE Use coupon code AWESOME-BE...
UE #49: The SURPRISING place where energy comes from (hint - it's not food)
27 Feb 2023
Contributed by Lukas
Do you feel that you do not have any energy? Do you often check-in how far you are from the weekend? Then this episode is for you.In the last few days...
UE #48: The permission to feel anger without acting it out (the ULTIMATE guide to manage anger)
04 Feb 2023
Contributed by Lukas
In this podcast, we talk about how to give ourselves the permission to feel anger fully.Website: sankalpgarud.orgListen on Spotify/iTunes/RSS/Web...
UE #47: Emotional Congruence (the psychology of "actions speak louder than words")
23 Dec 2022
Contributed by Lukas
In this episode, I explain the phenomenon of emotional congruenceWebsite: sankalpgarud.orgListen on Spotify/iTunes/RSS/Web PlayerPlease share the...
UE #46: The psychological power of investments (emotional intelligence behind putting your money where your mouth is)
07 Nov 2022
Contributed by Lukas
In this episode, we talk about the power of psychological investments!Website: sankalpgarud.orgListen on Spotify/iTunes/RSS/Web PlayerSign up for...
UE #45: The life changing importance of taking action (and why therapy by itself is not enough)
29 Sep 2022
Contributed by Lukas
In this episode, I talk about the life changing importance of taking action. I discuss the relationship between action and emotional intelligence.Webs...
UE #44: Internal Family Systems (IFS) therapy - a promising new revolutionary style of psychotherapy (includes guided meditation)
27 Aug 2022
Contributed by Lukas
In this episode, I introduce you to the Internal Family Systems style of psychotherapyWebsite: sankalpgarud.orgListen on Spotify/iTunes/RSS/Web P...
UE #43: The learning curve of emotional intelligence (how to deal with impatience in life)
30 Jul 2022
Contributed by Lukas
In this episode, I discuss a common problem we face when cultivating emotional intelligence: an incorrect sense of timelines!Website: sankalpgarud.org...
UE #42: The dynamics of status (what your crush and your boss have in common)
03 Jul 2022
Contributed by Lukas
In this episode, we decode how status links to emotional intelligenceListen on Spotify/iTunes/RSS/Web PlayerUE #23: Worth comes from birthUE...
UE #41: The halo effect (what looks, fame and status can teach us about emotions)
31 May 2022
Contributed by Lukas
In this episode, I explain what the halo effect is and what it can teach us about emotional intelligenceWebsite: sankalpgarud.orgListen on Spotif...
UE #40: Owning and integrating your shadow - the most important emotional skill for "nice" guys and girls
20 Apr 2022
Contributed by Lukas
In this episode, you will learn one of the most important emotional skills - owning your shadow!Listen on Spotify/iTunes/RSS/Web PlayerRelated ep...
UE #39: How learning martial arts can help rid insecurity
30 Mar 2022
Contributed by Lukas
In this short episode, we learn about how martial arts can help with emotional intelligenceWebsite: sankalpgarud.orgListen on Spotify/iTunes/RSS/...
UE #38: Deconstructing neediness
06 Mar 2022
Contributed by Lukas
In this episdoe, we take a deep dive into needinessWebsite: sankalpgarud.orgListen on Spotify/iTunes/RSS/Web PlayerSign up for the mailing list!U...
UE #37: Conversation hacks for better communication
15 Feb 2022
Contributed by Lukas
In this episode, I share some tips for imporving our communication skills.Website: sankalpgarud.orgListen on Spotify/iTunes/RSS/Web PlayerSign up...
UE #36: What is the goal behind your goals?
30 Jan 2022
Contributed by Lukas
In this episode, we examine your relationship with goals! We begin by setting some goals, and then examine the motivations behind themWebsite: sankalp...
UE #35: Energy flows where focus goes
27 Dec 2021
Contributed by Lukas
In this podcast, you will find out how our patterns of focus determine our emotional well-beingWebsite: sankalpgarud.orgListen on Spotify/iTunes/...
UE #34: Despair, grace, and the beginners mind
27 Nov 2021
Contributed by Lukas
In this episode, we talk about despair. I talk about how the beginners mind and receiving grace can be powerful antidotes to despairMy course on medit...
UE #33: All you need to know about guilt
30 Oct 2021
Contributed by Lukas
In this episdoe, we deconstruct guilt. What is guilt and where does it comes from? How do you feel less guilt? All in this episodeWebsite: sankalpgaru...
UE #32: Anger outside, fear inside (what is anger and how to manage it)
28 Sep 2021
Contributed by Lukas
In this episode, you will learn what anger is and how to deal with it in the momentWebsite: sankalpgarud.orgUE #5: How meditation can help build emoti...
UE #31: The signal is the noise and the noise is the signal
31 Aug 2021
Contributed by Lukas
UE #22: How to soothe your inner criticUE #21: Meet your inner criticUE #25: Nutrition and emotional intelligenceUE #28: How to deal with painWebsite:...
UE #30: The art of assertiveness
31 Jul 2021
Contributed by Lukas
In this episode, we discuss how to handle conficts and assertive conversationsWebsite: sankalpgarud.orgListen on Spotify/iTunes/RSSSign up for th...
UE #29: Destroying social anxiety and building confidence
29 Jun 2021
Contributed by Lukas
In this episode, we talk about shyness, social anxiety, and confidenceWebsite: sankalpgarud.orgListen on Spotify/iTunes/RSSSign up for the mailin...
UE #28: How to deal with pain
28 May 2021
Contributed by Lukas
In this episode, we talk about our good friend, pain!UE #25: Nutrition and emotional intelligenceUE #20: The difference between pain and sufferingDr J...
UE #27: Emotional intelligence in difficult times
28 Apr 2021
Contributed by Lukas
In this episode, we talk about some of our common recipes for sufferingPrevious episodes referenced in this episode:UE #11: Why being “nice” is un...
UE #26: The six human needs
28 Mar 2021
Contributed by Lukas
In this episode, I cover a helpful model of human needs that comes from Tony RobbinsWebsite: sankalpgarud.orgListen on Spotify/iTunes/RSSSign up ...
UE #25: Nutrition and emotional intelligence
27 Feb 2021
Contributed by Lukas
In this episode, we discuss the many ways in which food and emotions are linked to each other!I recommend http://nutritionfacts.org for evidence based...
UE #24: How to use your body to activate emotions
30 Jan 2021
Contributed by Lukas
In this episode, we learn about the critical role that our bodies play in influencing our emotions. You will learn how you can use your body as a remo...
UE #23: Worth comes from birth
30 Dec 2020
Contributed by Lukas
In this episode, we explore the murky land of shame! Website: sankalpgarud.orgListen on Spotify/iTunes/RSSSign up for the mailing list!Become a s...
UE #22: How to soothe your inner critic
30 Nov 2020
Contributed by Lukas
In this episode, we slay, destroy, and overpower our inner critics. Take it to the ground and punch it in its face. After this episode, your critic wi...
UE #21: Meet your inner critic!
31 Oct 2020
Contributed by Lukas
In this episdoe, we discuss our inner critics, and the various forms they take.Website: sankalpgarud.orgListen on Spotify/iTunes/RSSSign up for t...
UE #20: The difference between pain and suffering
29 Sep 2020
Contributed by Lukas
In this episode, I talk about how pain and suffering differ. And why making that distinction could make you happier!Website: sankalpgarud.orgListen on...
UE #19: Our sense of self is an illusion
31 Aug 2020
Contributed by Lukas
In this episode, I share a few exercises and arguments for our sense of self being an illusion. A bit philosophilcal this one, but I think you’ll li...
UE #18: The five layers of emotional intelligence
11 Aug 2020
Contributed by Lukas
Join me as I outine the 5 layers of emotional intelligence: social, body, thoughts, feelings, and spiritualWebsite: sankalpgarud.orgListen on Spo...
UE #17: Distinguish between what you can control, and what you cannot control
28 Jul 2020
Contributed by Lukas
Do you often worry about things you cannot control? Do you fail to make the distinction of what you can and cannot control? If yes, then this episode ...
UE #16: On cognitive distortions
09 Jul 2020
Contributed by Lukas
What are cognitive distortions? In this episode, I discuss my top 3 cognitive distortions, and suggest ways to counter them!Website: sankalpgarud.orgL...
UE #15: Your thoughts are not facts, they're hypotheses
26 Jun 2020
Contributed by Lukas
How do you relate to your thoughts? Do you automatically assume they're true? All about thoughts and their function in this episode!Listen on Spo...
UE #14: Happiness comes from progress, not attainment
10 Jun 2020
Contributed by Lukas
Where does happiness come from? I claim it comes from making progress, not attaining a goal. Have a listen to find out moreListen on Spotify/iTun...
UE #13: Are triggers really that bad?
29 May 2020
Contributed by Lukas
What are psychological triggers, and are they something to be avoided? Listen to find out!Listen on Spotify/iTunes/RSSPlease share the podcast us...
UE #12: First person, third person, and suffering
17 May 2020
Contributed by Lukas
I introduce what I call the first person perspective, and third person perspective. Then I propose how suffering arises when we mistake first person p...
UE #11: Why being "nice" is unhealthy
01 May 2020
Contributed by Lukas
How being nice can cause emotional distress!Listen on Spotify/iTunes/RSSPlease share the podcast using the links below. If you wish to contact me...
UE #10: Your mind is like a family, and you are its head
09 Apr 2020
Contributed by Lukas
In which, I compare the mind to a family. This analogy helps understand our minds better, and point to what's healthy for our emotional lives.In this ...
UE #9: On self compassion
02 Apr 2020
Contributed by Lukas
In this episode, I introduce the concept of self compassion. And then I lead you into a short 7 minute guided meditation on self compassion.Listen on&...
UE #8: Distraction - The biggest enemy of emotional fitness
25 Mar 2020
Contributed by Lukas
In this episode, I talk about distraction, which I think is the biggest mistake that prevents emotional fitness. This is more relevant than ever amids...
UE #7: Facts, fear, and the coronavirus
17 Mar 2020
Contributed by Lukas
I talk about the thing that's in all our minds: the coronavirus pandemic. This is not an episode about the figures, or the epidemiology or the precaut...
UE #6: Why bother with emotional intelligence?
11 Mar 2020
Contributed by Lukas
Let's take a step back, and think about why even bother with emotional intelligence. What's the payoff, and what's the problem in the ft place? Listen...
UE #5: How meditation can help build emotional intelligence (includes a 10 minute guided meditation)
04 Mar 2020
Contributed by Lukas
Always wanted to learn meditation, but weren't sure how exactly it helps? In this episode, I explain how meditation can help specifically with emotion...
UE #4: Why exactly is humility a virtue?
26 Feb 2020
Contributed by Lukas
What is humility? Is it the same as self-deprecation? And can being more humble help us learn things better? Find out in this episode.Books recommende...
UE #3: Acceptance is the foundation of emotional intelligence
19 Feb 2020
Contributed by Lukas
I explain the importance of acceptance in developing emotional intelligence. A brief discussion about Jonathan Haidt's work, and a brief discussion ab...
UE #2: How gratitude can help with perfectionism
13 Feb 2020
Contributed by Lukas
In which, I explain why I think gratitude can be used as an antidote to perfectionism. I would love to hear what you think about the show. Does not ha...
UE #1: Why I'm making this show
13 Feb 2020
Contributed by Lukas
In which, I explain why I am making this show. I would love to hear what you think about the show. Does not have to be some elaborate comment, a simpl...